The Perricone diet was created to ensure youthful skin for longer. It is based on a diet rich in water, fish, chicken, olive oil and vegetables, in addition to being low in sugar and carbohydrates that rapidly raise blood glucose, such as rice, potatoes, bread and pasta.
This diet has been formulated to treat and prevent wrinkles in the skin as it provides high quality proteins for efficient cell restoration. Another goal of this youth diet is to reduce inflammation in the body by decreasing the consumption of sugar and carbohydrates in general which is the main cause of aging.
In addition to diet, this diet created by dermatologist Nicholas Perricone includes practicing physical activity, the use of anti-aging creams and the use of dietary supplements such as vitamin C and chromium.
Food Permitted in the Perricone Diet
The foods that are allowed in the Perricone diet and which are the basis for achieving the diet are:
- Lean meats: fish, chicken, turkey or seafood, which should be eaten without skin and prepared grilled, cooked or baked, with little salt;
- Milk and skim derivatives: preference should be given to natural yoghurts and white cheeses, such as ricotta and cottage;
- Vegetables and vegetables: they are sources of fibers, vitamins and minerals. Preference should be given mainly to dark green and raw vegetables, such as lettuce and cabbage;
- Fruits: where possible, should be ingested with peel, and preference should be given to plums, melon, strawberry, blueberry, pear, peach, orange and lemon;
- Legumes: beans, chickpeas, lentils, soybeans and peas, because they are sources of plant fibers and proteins;
- Oilseeds: hazelnuts, nuts, walnuts and almonds, as they are rich in omega-3s;
- Whole grains: oats, barley and seeds, such as flax and chia, because they are sources of fiber and good fats, such as omega-3 and omega-6;
- Liquids: Preference should be given to drinking water from 8 to 10 glasses per day, but green tea is also allowed without sugar and without sweetener;
- Seasonings: olive oil, lemon, natural mustard and herbs such as parsley, basil and coriander, preferably fresh.
These foods should be consumed daily so that the antioxidant and anti-inflammatory effects are achieved, acting in the fight against wrinkles.
Perricone Diet Forbidden Foods
The forbidden foods in the perricone diet are those that increase inflammation in the body such as:
- Fatty meats: red meat, liver, heart and intestine of animals;
- High glycemic index carbohydrates: sugar, rice, pasta, flour, bread, cornflakes, crackers, snack foods, cakes and sweets;
- Fruits: dried fruit, banana, pineapple, apricot, mango, watermelon;
- Vegetables: pumpkin, potatoes, sweet potatoes, beets, cooked carrots;
- Legumes: fava, corn.
In addition to food, the Perricone diet also includes practicing physical activity, using anti-aging creams and using some nutritional supplements such as vitamin C, chromium, and omega-3.
Perricone Diet Menu
The table below provides the example of a 3-day Perricone diet menu.
| Meal | Day 1 | Day 2 | Day 3 |
| Upon waking | 2 glasses of water or green tea, without sugar or sweetener | 2 glasses of water or green tea, without sugar or sweetener | 2 glasses of water or green tea, without sugar or sweetener |
| Breakfast | Omelette made with 3 egg whites, 1 yolk and 1/2 cups. of oatmeal + 1 small slice of melon + 1/4 cup. red fruit tea | 1 small turkey sausage + 2 egg whites and 1 egg yolk + 1/2 cups. oatmeal + 1/2 cups. red fruit tea | 60 g grilled or smoked salmon + 1/2 cups. oatmeal with cinnamon + 2 teaspoons almonds + 2 thin slices of melon |
| Lunch | 120 g of grilled salmon + 2 cups. lettuce, tomato and cucumber flavored with 1 teaspoon of olive oil and lemon drops + 1 slice of melon + 1/4 cup. red fruit tea | 120 g grilled chicken, prepared as salad, with herbs to taste, + 1/2 cups. steamed broccoli tea + 1/2 cups. strawberry tea | 120 g of tuna or sardines preserved in water or olive oil + 2 cups. lettuce tea, tomato slices and cucumber + 1/2 cups. lentil soup tea |
| Afternoon snack | 60 g chicken breast cooked with herbs, without salt + 4 almonds without salt + 1/2 green apple + 2 glasses of water or green tea without sugar or sweetener | 4 slices of turkey breast + 4 cherry tomatoes + 4 almonds + 2 cups water or green tea without sugar or sweetener | 4 slices of turkey breast + 1/2 cups. strawberry tea + 4 nuts + 2 cups water or green tea without sugar or sweetener |
| Dinner | 120 g of grilled salmon or tuna or sardines preserved in water or olive oil + 2 cups. tea with lettuce, tomato slices and cucumber seasoned with 1 col de olive oil and lemon drops + 1 cup. asparagus tea, broccoli or spinach boiled in water or steam | 180 g grilled white hake • 1 cup. pumpkin tea cooked and seasoned with herbs + 2 cups. lettuce tea with 1 cup. pea tea seasoned with olive oil, garlic and lemon juice | 120 g turkey breast or roast chicken without skin + 1/2 cup. grilled zucchini tea + 1/2 cups. soy salad tea, lentils or beans, with olive oil and lemon |
| Supper | 30 g turkey breast + 1/2 green apple or pear + 3 almonds + 2 cups water or green tea without sugar or sweetener | 4 slices of turkey breast + 3 almonds + 2 thin slices of melon + 2 cups water or green tea without sugar or sweetener | 60 g salmon or grilled cod + 3 Brazil nuts + 3 cherry tomatoes + 2 glasses of water or green tea without sugar or sweetener |
The Perricone diet was created by Nicholas Perricone, a dermatologist and American researcher.
